A) Front Squat 4-5×3 @ 32X1; rest 2-3 min
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4 sets each with a three min running clock
– 400 m run
– Max double unders in remaining time
rest 4 min
Author: Ryan Savard
3 sets:
10 TnG deadlifts tough
row 90 sec @90%
rest 2 min
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3 sets:
10 push ups (chest to ground*)
row 90 sec @90%
rest 2 min
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3 sets:
15 T2B For time; rest 90 sec
*elevate pushups by 1 or 2 plates to make them tougher if able
A) Power snatch TnG cluster; 2.2.2 x 3; rest 20 sec/2-3 min (heavier than last time)
B1) Good mornings @ 30X1; 5-6×3; rest 30 sec
B2) DB Bent over row @ 20X1; 5-6×3; rest 30 sec
B3) Seated Box Jumps; 5 reps x 3; rest 90 sec
C) L-sit hold; accumulate 3×30 sec (use partner); rest as needed
Function
A1) DB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec
A2) HSPU weakness work for 1 min
Performance
A1) BB Rear foot elevated split squat; 4-5×4 @30X1; rest 60 sec
A2) 3xME HSPU or deficit HSPU; rest 60 sec
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EMOM for 16 min:
– Odd: 3 heavy thrusters + 3 OTB burpees (155/105, 135/95, 95/65, 75/45)
– Even: 5 kipping CTB pull-ups/ 7 kipping pull-up/ 9 ring rows
4 Rounds at 80-90% effort:
– Row 400m
– 15 KB swings (53/35)
– 15 Push press (95/65
– 8 DB snatches R (70/40)
– 8 DB snatches L
Rest 4 min
* Change up order for every round
* Work to make times the same
* Subtract out rest time for total working time
Introducing Class Sign Ups!
Starting Monday, November 11th
This coming Monday, we will be incorporating class sign-ups for all classes. Class sign ups are great way for us to account for the comings and goings of all of our members. Also, we will now be able to regulate class sizes in an effort to give each of our members adequate attention to continue learning and growing as athletes.
How do you go about signing UP?
Direct your attention to the new “sign up” button (under the WOD). Clicking it will take you to the class schedule where you can pick your class and sign up. Please sign up during the day or night before your class.
How do you go about signing IN?
Once you have signed up and bring your happy butt to the gym, it’s time to sign in. There will be an iPad located near the front door that will make sign-ins easy. You can just type in your phone number (the one on your profile) and you’ll be good to go. Yes, it is that easy.
We realize that this will take some time getting used to so next week will be more of a ‘warming up’ week. Once it is habit, it won’t be such a big deal. We will send out another email on Sunday as a reminder before Monday.
A1) DB Russian step up @ 1110; 7-10/leg x 3 sets; rest 30 sec b/t legs and after both legs
A2) DB Bench press @ 3010; 10,10,10; rest 1 min x 3
B1) Pendlay row @20X1; 6-8; rest 90sec
B2) Weighted ring dips @20X1; 3-4; rest 90sec x3
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Rest as much as needed then..
A special surprise. Bring running shoes.
A) Power clean cluster 2.2.2×3; rest 10 sec/3 min (Heavier than 10/8)
B) Squat clean TnG tech work
C) EMOM x 16 min
– 2-3 squat clean thrusters TNG (build in weight)
– 30 sec row at 80-85%